Lebanese Bean Salad

Lebanese Bean Salad Recipe - Red Kidney Beans, Parsley, Onion, Mint, Tomato, Cucumber, Oil, Lemon, Salt, Pepper

Region / culture: Lebanon | Preparation time: 15 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

Lebanese Bean Salad is a refreshing and flavorful dish that is perfect for a light lunch or as a side dish for a summer barbecue. This salad is packed with protein and fiber from the red kidney beans, and the fresh vegetables add a burst of color and crunch. The tangy dressing made with olive oil and lemon juice ties everything together for a delicious and healthy meal.

History

Lebanese Bean Salad, also known as Fasolia, is a traditional Lebanese dish that has been enjoyed for generations. This salad is a staple in Lebanese cuisine and is often served as part of a mezze spread or as a side dish with grilled meats. The combination of beans, parsley, mint, and lemon juice is a classic flavor profile in Lebanese cooking, and this salad showcases the fresh and vibrant flavors of the Mediterranean.

Ingredients

1 can of red kidney beans
0.5 cup of chopped or dried parsley
1 tbsp of minced onion, soaked in 0.33 cup of water
2 tsp of dried mint
1 tomato, chopped
1 cucumber, peeled and diced
0.25 cup of olive oil
0.25 cup of lemon juice
0.5 tsp of salt
0.5 tsp of pepper
1 package of pita bread, cut into fourths

How to prepare

Place beans, parsley, drained onion, mint, tomato, and cucumber into a serving bowl.
Combine olive oil, lemon juice, salt, and pepper and beat with a fork.
Pour the mixture over the vegetables and mix thoroughly.
Refrigerate until ready to serve.
Mix again before serving.
Serve with pita.

Variations

Add diced bell peppers or red onion for extra crunch and flavor.
Mix in cooked quinoa or bulgur wheat for a heartier salad.
Top the salad with crumbled feta cheese or olives for a Mediterranean twist.

Cooking Tips & Tricks

Be sure to drain and rinse the canned beans before using them in the salad to remove any excess salt or preservatives.

- For a more intense flavor, you can use fresh mint instead of dried mint in the dressing.

- To make the salad more filling, you can add cooked quinoa or bulgur wheat to the mix.

- Feel free to customize the salad with your favorite vegetables or herbs, such as bell peppers, red onion, or cilantro.

Serving Suggestions

Serve the Lebanese Bean Salad as a side dish with grilled chicken or lamb.

- Enjoy the salad on its own as a light and refreshing lunch.

- Pair the salad with hummus, tabbouleh, and pita bread for a complete Mediterranean meal.

Cooking Techniques

Be sure to thoroughly mix the dressing with the vegetables to ensure that every bite is coated with flavor.

- Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.

Ingredient Substitutions

You can use any type of beans in place of red kidney beans, such as chickpeas or black beans.

- Substitute fresh mint for dried mint in the dressing.

- Use lime juice instead of lemon juice for a slightly different flavor.

Make Ahead Tips

You can prepare the salad up to a day in advance and refrigerate it until ready to serve.

- Mix the salad again before serving to refresh the flavors.

Presentation Ideas

Serve the Lebanese Bean Salad in a large serving bowl garnished with fresh parsley or mint leaves. - Arrange the salad on a platter with pita bread and hummus for a beautiful mezze spread.

Pairing Recommendations

Pair the salad with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.

- Serve the salad with a side of tzatziki sauce or garlic sauce for dipping.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- The salad is best served cold, so do not reheat it before serving.

Nutrition Information

Calories per serving

200

Carbohydrates

- Total Carbohydrates: 25g

- Dietary Fiber: 6g

- Sugars: 2g

Fats

- Total Fat: 10g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 7g

Vitamins and minerals

Vitamin A: 10% DV

- Vitamin C: 20% DV

- Iron: 15% DV

- Calcium: 6% DV

Alergens

This recipe contains wheat from the bread.

Summary

This Lebanese Bean Salad is a nutritious and balanced dish that is high in fiber, protein, and vitamins. It is a healthy option for vegetarians and vegans, and can be enjoyed as a main meal or as a side dish.

Summary

Lebanese Bean Salad is a delicious and nutritious dish that is perfect for a light and healthy meal. Packed with protein, fiber, and vitamins, this salad is a great option for vegetarians and vegans. The fresh and vibrant flavors of the Mediterranean shine through in this simple and satisfying dish. Enjoy this Lebanese Bean Salad as a side dish or as a main meal for a taste of Lebanon in your own kitchen.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for the first time. It was many years ago, when I was just a young woman eager to learn new recipes and expand my culinary skills. I had always been fascinated by Lebanese cuisine, with its bold flavors and exotic ingredients. So when a friend of mine mentioned a delicious Lebanese Bean Salad that she had tried at a party, I knew I had to get my hands on the recipe.

I asked my friend for the recipe, but she told me that it had been passed down through her family for generations and she wasn't willing to share it. Disappointed but undeterred, I set out on a mission to recreate the salad on my own. I spent hours researching Lebanese cuisine, studying different recipes, and experimenting in the kitchen until I finally came up with a version that I was proud of.

The key to this salad, I discovered, was the combination of fresh ingredients and bold spices. The base of the salad is a mixture of cooked chickpeas and kidney beans, which are then mixed with diced tomatoes, cucumbers, and red onions. The dressing is a simple yet flavorful blend of olive oil, lemon juice, garlic, and a touch of cumin and paprika. The final touch is a sprinkle of fresh parsley and mint, which adds a burst of freshness to the dish.

I still remember the first time I made this salad for my family. They were skeptical at first, unsure of the exotic flavors and ingredients. But one bite was all it took to win them over. The combination of tangy lemon, earthy cumin, and fresh herbs was unlike anything they had ever tasted before. They devoured the salad in minutes, declaring it a new family favorite.

Since that day, Lebanese Bean Salad has become a staple in our household. It's the perfect side dish for any meal, whether it's a simple weeknight dinner or a festive holiday feast. I've shared the recipe with friends and family, who have all raved about its delicious flavors and unique twist on traditional bean salads.

Over the years, I've continued to refine and perfect the recipe, adding my own little touches and variations along the way. Sometimes I'll add a handful of roasted red peppers for a smoky kick, or a sprinkle of sumac for a tangy burst of flavor. No matter how I tweak the recipe, one thing remains constant - the love and passion that I pour into every batch of Lebanese Bean Salad that I make.

As I grow older, I find comfort and joy in the simple act of cooking for my loved ones. Each dish that I create is a labor of love, a way to nourish their bodies and souls. And every time I make Lebanese Bean Salad, I am reminded of that first thrill of discovery, of stumbling upon a recipe that has brought so much joy and flavor into my life.

So here I am, a grandmother with a treasure trove of recipes from all corners of the world, each one a testament to my love of food and family. And as I pass down these recipes to the next generation, I hope that they will find the same joy and satisfaction in cooking that I have. For in the end, it's not just about the food itself, but the memories and traditions that we create around the table, sharing laughter, stories, and love with those we hold dear.